Grasp a barbell at shoulder width apart using an overhand grip (palms facing down) and sit down on the end of a flat bench.

Rest the back of your forearms on the top of your thighs so that your wrists are just off the end of your knees.

Bending only at the wrists, let the barbell drop as far as possible. This is the starting position for the exercise.

Slowly raise the bar up as far as possible squeezing the forearm muscles at the top of the movement.

Pause, and then slowly lower the barbell back to the starting position.

Repeat for desired reps.

Exercise Tips:

The forearms are small muscles and do not need a lot of weight to get a good workout. Keep the weights low, and pause at the top of the movement (with the weight raised as high as possible) for a count of two.

Use an EZ bar if you feel pain in the wrists during the set.